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Yoga Pose Dictionary

Yoga is called energy practice. It is the path of your spiritual guidance as well. Yoga has spiritual as well as physical aspects. Yoga is not only for yogi but also for lifestyle guide for modern yogis. Yoga can help you live the life you want. It helps you calm from inside out. You sometimes believe yoga combines with some static poses. Yoga is not always static it has dynamic benefits as well when you practice it for a few months. You will discover the physical, mental and spiritual benefits of yoga.

Yoga is the path of your healthy mind and body. Yoga combines hundreds of asanas. It promotes a healthy mind, body, and soul. It enlightens the path of spiritual progress.

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Yoga for men I Yoga for women I Yoga for old I Yoga for seniors I Yoga Pose I Yoga pose dictionary

Pranayama and Meditation:

In Sanskrit, Mediation is called Dhyan, and in English Pranayama is called breathing exercise. Many of the pranayama practices need to be observed and followed under supervision. Therefore only a few simple practices have been included in this chapter. A simple meditation process has also been defined.

The Time, Place and Equipment Need for Yoga Practice:

Yoga can be practiced anywhere at any time and does not require specialized equipment. However, the best time to practice yoga is early in the morning in a quiet place with fresh air. A thin yoga mat may be used. Yoga should not be practiced on a full stomach. It is advisable to wear loose, comfortable clothing that allows you to stretch easily and comfortably.

Some yoga postures described here are for men and women, some yoga for men and few yoga postures that are specially written for women. We have also written some yoga for seniors as well.

Ankle Movement

What is Ankle Movement and what are its Benefits

Ankle movements are movements of muscles. The ankle joint is a hinge type of joint, with the movements only possible in our one plane. Therefore, plantarflexion, as well as dorsiflexion, are the two important movements, better to say the only movements that happen at the ankle joint. Few yoga poses are good for smooth and flexible ankle movement.

Benefits

Makes your ankle and toe joints flexible

Releases VATA called AIR ACCUMULATION from the ankle as well as toe joints.

Techniques

Sit on the floor with your legs straight out in front.

Keep your back straight and place your hands on the sides with palms flat on the ground and fingers pointing forward. Whether you are not able to sit in this position, lie down and do this exercise.

Move your feet in a circular manner first in the clockwise direction and then in the anti-clockwise direction.

Repeat the above exercise 7-10 times.

Knee Movement

What is Knee Movement and What are Its Benefits

For the men and women of knee pain, slow as well as controlled movement is required. Whether there is no or less movement, the condition may become worsen day by day. Yoga for men and women is good in this condition. With the help proper yoga poses, you can do possible stretching movement with your knees. Yoga is no doubt good for avoiding knee injuries by keeping your knees healthy as well as flexible.

Benefits

Makes the knee joints flexible

It helps relieve the knee pain

It helps release VATA from knee joints.

Techniques

Sit on the floor with your legs straight out in front.

Keep your back straight and place your hands on the sides with palms flat on the ground and fingers pointing forward.

Here, we will discuss about yoga poses, sometimes called yoga postures or yoga asanas, for more information about asanas or postures, yoga for men, yoga for women or yoga for seniors, even if you like to know more yoga, you can see yoga pose dictionary.

Surya Namaskar

Surya Namaskar is a twelve-step salutation to the sun god, to be performed with the recitation of matras that invoke the sun god by his different names. Surya Namaskar tones up the entire body and is a wonderful exercise for all-round flexibility and strengthening.

Technique

Stand with your back straight, feet together, and palms joined in Namaskar. Recite the mantra: Om mitraaya namahaa.

Inhale and slowly raise your arms. Stretch them over the head and backwards, looking up as much as possible. Recite the mantra: Om ravaye namahaa.

Inhale and stretch your left leg backwards, with the knee on the floor and toes pointing backwards. Place both your palms flat on the ground by the side of your right leg. Arch your back as much as possible and look up. Recite the mantra: Ombhanava namahaa.

Exhale and stretch the left leg backwards as well, without bending the knee. Look straight in front of you. Both your legs should make a straight line and knees should not touch the ground. Your body should be balanced on your palms and your toes. Recite the mantra: Om khagaya namahaa.

Put your knees on the floor. Press your chest on the floor and lift up your pelvic region. Bend your elbows and place your palms flat on the floor by the side of your chest. Only your chin, chest knees and toes should be touching the floor. Recite the mantra: Om pushnaya namahaa.

Inhale and slowly raise it further to 60 degrees angle and then to 90 degrees angle.

Maintain for 5 to 10 seconds. Exhale and return slowly to the starting position.

Repeat the same process with the right leg.

Benefits

Strengthens the back

Strengthens stomach and thigh muscles.

Note

Persons suffering from back problems should attempt this asana under expert guidance.

Pavanamuktasana

Technique

Lie on your back with your legs straight and arms beside the body with palms touching the floor.

Bend your right leg at the knee and hold your knee with both hands. Ensure that your left leg is straight and that the knee is not bent.

Inhale and gently pull your right knee towards your chest.

Exhale and raise your head. Touch your nose to your knee. Maintain this position as long as possible.

Inhale and reverse the process to return to the starting position.

Repeat this process with the left leg and then with both legs together.

Benefits

Relives flatulence

Tightens stomach muscles

Relieves back pain

Beneficial for pregnant women

Poorna Halasana

Technique

Lie on your back with your legs straight and arms beside the body with palms touching the floor

Inhale and raise both your legs together to a 30 degrees angle without bending the knees by pressing your palms on the floor. Inhale and raise your legs to a 60 degrees angle and then to a 90 degrees angle.

Raise your legs higher and bring them towards your head by pressing your palms down on the floor. Continue to raise your legs further until the toes touch the floor and then stretch them as far back as possible.

Place your arms behind your head if possible and touch your toes. Maintain for 5 to 10 seconds.

Reverse the process to return to the starting position.

Benefits

Strengthens the back muscles

Relieves constipation

Improves circulation to the eyes and face

Beneficial in the treatment of diabetes

Note

Persons suffering from chronic back problems, cervical spondylitis, sciatica, high blood pressure, or hernia should take medical advice before attempting this asana.

Markatasana

Technique

Lie on your back with your legs straight and arms beside the body with palms touching the floor.

Spread out your arms at shoulder level with the palms facing upwards.

Bend your left knee. Place your left foot on your right knee keeping the right leg straight.

Twist your body to the right and turn your neck to the left side.

Maintain for 3 to 5 seconds and then slowly return to the starting position.

Repeat the process with the other side.

Benefits

Relieves back pain

Beneficial in the treatment of cervical spondylitis, sciatica, and slip disc.

Relieves flatulence

Makes the hip joint flexible

Naukasana

Technique

Lie on your back with your legs straight and hands on your thighs

Slowly raise both legs together without bending the knees and simultaneously raise your head, arms, and trunk.